Did you know that good nutrition can lower your risk for many chronic illnesses? In fact, up to three-quarters of US teens and adults may be Vitamin D deficient.Here are five common nutritional deficiencies, symptoms and what you can eat to improve your intake: Vitamin C: Foods with high levels of Vitamin C include yellow bell peppers, guava, dark leafy green vegetables, kiwi, broccoli, strawberries, citrus fruits, tomatoes, peas, and papaya, Signs of Vitamin C deficiency include:

Weakness

Weariness

Unhealthy gums

Nosebleed

Bruising

Slow healing

Vitamin B-12: After age 30 our brains literally begin to shrink and after age 50 some people may lose up to 25% or more of our brain volume as compared to younger people. But, those with the highest levels of Vitamin B-12 in their bloodstream exhibit the lowest level of brain erosion. Foods with Vitamin B-12 include clams, liver, mackerel, crab, tofu, fortified cereals, red meat, skim milk, Swiss cheese, eggs, and yogurt. Signs of low B-12 include: